I just wrapped up my first week of meet prep for Record Breakers which will happen November 10th. This is the start of my first 5-week block which will slowly build week to week like explained in a previous blog (https://www.elitefts.com/coaching-logs/finish-strong/). Intensity will undulate throughout the week but the idea is each week will get harder and heavier. Not worried about packing on a bunch of volume but just doing enough so the next week I can lift more, that is the game plan going into the meet. Volume is far more important during the offseason when trying to build, right now we just want to get stronger and recover. Tomorrow I will cover my current diet and the rest of the week of training. This week was pretty good and strength is starting to come back so I am happy with how things are progressing. Just have to stay healthy so I can keep pushing things.
8-19-19
2 Chain per side Bench Press- 275lbs x5, 295lbs x5, 305lbs x5, 315lbs x5, 225lbs x12
JM Press- 185lbs for 3 sets of 8 and 135lbs x12
s/s
DB Incline Rear Delts- 4 sets of 12 reps
Weighted Dips- 50lbs- 20 total reps
s/s
Face Pulls- 3 sets of 15 reps
Seated DB Shrugs- 3 sets of 15 reps
Mag Grip Lat Pulls- 2 sets of 15 reps
8-20-19
Squats- 485lbs for 3 sets of 5 reps
Close Stance Leg Press- 7plates x9, 6plates x12
Pull Throughs- 3 sets of 15 reps
s/s
Calves- 3 sets to failure
Ipsi Lateral Bulgarian Split Squat- 2 sets of 12 reps
s/s
Ab Wheel- 3 sets of 12 reps
Prime Cable Rows- 150lbs x12, 200lbs x11
8-22-19
SSB Good Mornings- 245lbs x5, 265lbs for 3 sets of 5 reps
Band Leg Curls- 3 sets of 30 reps
s/s
Chest Supported Rows- 3 sets of 12 reps
Supinated Lat Pulls- 3 sets of 12-15 reps
s/s
Seated Med Ball Good Mornings- 100lbs- 3 sets of 8 reps
Single Arm Cable Rows- 3 sets of 12 reps ea arm
s/s
Kneeling Weighted Abs- 3 sets of 15 reps
